Soo just doing a quick post for beginners (including myself) on the type of exercise the 90 day SSS plan promotes: HIIT. HIIT stands for ‘high intensity interval training’. You basically work as fast as you can for a period of time then rest for a period of time. Repeat this for 15, 20 or 25 minutes.
I usually do 30 seconds fast exercise, 30 seconds ‘rest’, for 20 minutes. I used to only be able to do 16 minutes but my fitness has improved quite rapidly, definitely noticeable within a few sessions. Also I only used to be able to do burpees in the first round but now I can do up until the 3rd (ha). As I get fitter I aim to get it to 45:15 seconds but I’m not sure if/when I’ll get there.
You can do any sort of exercise – running, cycling, rowing. I some times do it on the cross trainer. You can also do it in your home – such as running on the spot, burpees, mountain climbers etc. The aim is to increase your heart rate, the method you use doesn’t matter as much. Following an increase in heart rate, during the rest stage, you should be aiming to slow down your heart rate. I help this process by controlling my breathing.
The science behind how it works, in laymans terms, is because the HIIT session is harder on the body (than steady cardio for example) so it takes more time for the body to repair itself and as a result continues burning calories (& fat – yipeeee) for hours afterwards.
I first heard about HIIT about 3 years ago when my husband told me about it. We bought an exercise bike for the house and decided to give it a go. We biked as fast as we could for 1 minute. Afterwards, we keeled over on the couch and I’m pretty sure I was sick or almost sick. It took us both around 30minutes to recover from that. Every now & then we did HIIT but now we are trying to do it more often as the research is so strong in this area and obviously the plan I am on recommends it.
Reasons I think HIIT is good:
– It only takes a small amount of time to do. No excuses for not having 20minutes spare
– You don’t need gym membership. You can do it in the comfort of your own home.
– You are always pushing yourself to your maximum fitness levels which means you are always putting in high effort levels
– You burn fat for hours afterwards. Unlike cardio where you stop burning fat as soon as you stop working out.
For me personally I recently went to the gym with my mum and did about 60minutes of cardio and 15 minutes of weights. A few days later I did a 16 minute HIIT session. I felt so amazing the day after my HIIT session but I couldn’t even feel anything after the gym. That’s when it really hit me how good HIIT is.
Here are a few YouTube videos you can use:
I’m not at the stage where I enjoy a HIIT session before I do it, as they are really hard work. However, I am so glad I’ve done it once it’s over. Hoping soon I will look forward to doing them too.